What’s new in Prokope, in plain language. Entries describe what changed for you, not how it works under the hood — for the reasoning behind each system, see The Science.
We rebuilt how workouts are sized: the time you pick and the workout you get now come from the same planning math. Strength days in particular no longer overrun — longer rests honestly mean fewer movements, and the app plans around that instead of pretending otherwise.
Warmup sets now come from your actual rack instead of generic numbers. And when you top out your heaviest kettlebell, the app says so and holds there — no more blank weights or suggestions for bells you don't have — with a nudge on how to keep progressing.
A large batch of corrections under the hood: weekly training volume lands where it's supposed to, deload weeks are properly balanced, rep and weight progressions advance when they've earned it, light runs no longer over-penalize your recovery (and that now survives app restarts), and calorie targets are derived more carefully — recalibration now waits until it has enough weigh-in data to trust.
Fixed workout suggestions offering weights that aren't in your equipment list. Every suggested load now checks what you actually own.
Heavy days got safer: when the app reduces a weight for recovery or readiness reasons it can never round it back up, brand-new runners start with gentler run/walk plans, calorie targets never drop below your body's baseline needs, and strength estimates behave sensibly at every rep count.
Nutrition got its own set of cards: weekly targets, a target-weight tracker with honest feasibility verdicts, gentle recalibration suggestions when your trend and target disagree, and a readout of how your fueling supports your lifting.